Tell Me...

I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious.

~Vince Lombardi~

CF is my Life. Live it in Victory!

Sorry SC...

Here is the email I received after my "catch up" post. I kinda feel like an ass because I did not mention Sarah at all. I must say, for a "newbie" to CF with only a month or so of training at Derby CF in Louisville, KY, she came out to Sicily and KILLED IT! There was some technique adjustment, lots of sweat, and a little bit of me yelling for motivation, but all in all she was awesome! Here you go babe, your 10 seconds of fame! Enjoy. :)




Oh Thanks! After my three weeks of CF with you I get ZERO credit on your BLOG... huh!
After all my hard work... wearing the kit that about killed me! sprints... in the blazing HOT sun... doing squats even with a sore hip flexor burpees out the ass even the reverse! with No bitching embracing the suck attitude! Did I mention having to endure your coaching and pushing... ;) and not even a supporting actor award! WTF... :) LOL!!!
I want my OSCAR!!! GIVE ME!!!

Did I not push you enough not to even get a mention or a credit whatsoever (i would have taken 7 point font) LOL! If you wanna talk about the "Dark SIDE" oh we can go there!! LOL!

I am laughing as I write this... but honestly I do deserve some CF LOVE!!! COME ON BABY!!!

But... YOU just "fueled my fire" to fuck you up.... (LOL) in a WOD next time we meet! HA HA

LOVE YA!! xoxo

Glad I could motivate you...xoxo

Finally...

So, my posting has been non-existant for about a month now. I have my workouts, and lack of them (due to traveling/vacation?and wisdom tooth extraction) all written down, but I think I'm going to start with Sept. and kinda skip Aug. 1 it will be way too long of a post and 2, not all that much went on in. Aug. I'll high light the good parts though...

Aug.

2nd: "JT" 10:30
9th: DL PR 425#
10th: Bench 245x3
11th: Squats 305# (tied PR)
24th: "Cindy" 20 + 5 (I posted this to prove everyone has bad days, first time ever below 25!!!)



Sep. 1st
6 Rnds
Barbell Complex (95#)
25m Hill Sprints
then...

4 Rnds
Scotty Bobs x5 (25# DB)
Overhead Lunge x6
Slasher x5 (ea side, 1 pood)
Halo x10 (1 pood)
then...

Hill to Flat Sprints x5 (~100m)

Sep. 2nd
5 Rnds (2 min/ea)
Row
Step Ups/Press (45# Bar)

Ab Complex
3 Rnds
10 Ankles to Bar
20 Hollow Rocks
10 Russian Twists (45#)

Seo. 3rd
Tabata
Push Jerk (95#)
Double Unders

Sep 4th
Squat Clean
3-185#
3-205#
3-210#
1-215#
1-225# (missedx2)
1-225# PR!!!

Sep. 5th-6th
Rest Day

Sep. 7th
Military Athlete workout
SHE'S TWISTED, BUT KINDA HOT TOO

Obj: Work Capacity

Warm up: 5 Rounds - wearing body armor or 25# weight vest
Run 200m
30x Step Ups (15x each leg)

Training:

(1) 25-20-15-10-5 for time (wearing body armor or 25# weight vest)
Burpees
Swings x2 @ 24kg Kettlebell or 55# dumbbell
Weighted Situps with 25# plate

Sep. 8th-13th
Vacation

Sep. 14th
Diane
6:09
then...

6 Rnds
8x Back Sqauts (115#)
50 Step Ups
30 Secs. Rest
then...

10x Russian Twists (45#)
10 x Full Sit Ups (from shoulder blades on ground to touching toes w/straight legs)
Shawn Special

Sep. 15th
Warm Up then...

Front Squat
3-185
3-190
3-205
3-210
3-215

Ab Complex
10x Wipers (135#)
10x Full Sit Ups
40 Sec. Front Bridge
10 Hollow Rocks

Sep. 16th-21st
Wisdom tooth extraction and dry socket

Sep. 22nd
AMRAP 15 mins.
5x Dead Lifts (225#)
5x HSPU
5x KB Swings (2 pood)
9 full+5

Sep. 23rd
Uber "Lynne"
BW:180#

Bench: 16/14/11/9/9
Pull Ups: 30/25/20/20/20
Squat: 11/11/11/11/12
Finally figured out the Butterfly Kip! Sweet Baby!!!

Sep. 24th (CF VB WOD)
3 Rnds
400m Row
400m Run
10:50

I said in my last post I was going to talk about the "dark side" of fitness, but for th elife of me I can't remember what the hell I was going to talk about...If it comes to me I will post it.




CF is my soul!!!

How I wish you could see the potential. The potential of you and me...

Due to the lack of internet service, and traveling, I have not had time to post in August yet, but I will be doing an update post soon...I few more PRs to report and a look at the "Dark side" of fitness...more to come...

The presumed assumption of complacency is fatal. With an adaptive nature, overcome ALL!

July 22nd
Rest Day

July 23rd
WOD
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
14:36...3 min improvement

July 24th
WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Used 190#, and strict pull ups.
18/15
13/16
11/12
9/11
10/11

July 25th
WOD
AMRAP 20 mins:
10 Wall Ball
10 Straight leg Ab mat
10 Straight leg dead litfs (45#)
17 Full+15 reps
then...
5 rnds
5 20ft rope slams
1 rope climb
10 box jumps
5:32

July 26th
Rest Day

July 27th
WOD
30 Wall Ball
300m Row
30 Box Jumps
30 KB Swings (1.5 pood)
30 DB Press (25#)
30 Dead Lift (225#)
7:47

July 28th
WOD
19 Squat cleans (155#)
38 Feet to bar
38 Box jump
19 Thrusters (135#)
8 Muscle ups
38 Burpees
20 Double unders
75 steps Walking lung with 35# plate over head
39:43...felt really light headed and like i was going to black out, it was weird. First time that has ever happen, low blood sugar maybe...

July 29th
Rest Day

July 30th
WOD
Squats
3-225#
3-225#
3-245#
3-265#
3-265#
1-285#
1-295# PR
1-305# PR
First time over 300# on a "real" below 90 squat!


July 31st
Rest Day

Final Rankings amongst CrossFit Games competitors.

Little late, but here are the rest of the rankings for the CrossFit Games athletes and where I fit in...

Fight Gone Bad: 43rd
Press: 13th
Grace: 38th
Diane: 9th
Squat: 36th
Pull ups: 28th, but never done kipping for a PR, so this is strict.


So, with everything added up and averaged out, (minus snatch) I rank at 24.72...not too bad.

Life's Struggle will only teach you to be stronger...

...I am intelligent enough to adapt, disciplined enough to achieve, and strong enough to persevere. Are you?

Training

June 28th
Military Athlete
<< 2009-06-26 >>

FARAH FAWCET

Obj: Work Capacity

Warm up: 15-10-5
Burpee Pullup Combo (burpee under pullup bar, on jump, catch bar and do pull up)
Dumbbell Push Press @ 25#

Training:

(1) 30-20-10 for time
Dead Lift @ 185# (dead stop, no bouncing!)
Push Press @ 95#

***** Rest 5 Minutes *****

(2) 10 Rounds
30 seconds Jingle Jangles in Kit
30 Seconds Rest

(3) 5 Rounds
3x Keg Lift @ 80# Sandbag
20m Dumbbell Crawl
Rope Climb
HUG - Hip Mobility Drill

June 29th
Military Athlete
MIKE S.

Obj: Strength

Warm up: 4 Rounds
Barbell Complex (85, 95, 105, 115)
HAM - Hip Mobility Drill

Training:

(1) Work up to 1 Rep Max Squat Clean + Push Press
165#/185#/200#/205#/210#/215# (missed press)

(2) 5 Rounds
2x Squat Clean + Push Press @ 85% of your 1 Rep Max (used 175#)
5x Shoulder Scarecrow

(3) 5 Rounds
6x Bench Press (Increase Load each round until 6x is hard, but doable)
185#/205#/225#x3 205#x3/205#/205#
Rope Climb
SAM - Shoulder Mobility Drill

(4) 5 Rounds
16x Walking Lunge Steps (8x each leg) holding 20kg kettlebells or 45# dumbbells (Used 50# DBs)
8x Jumping lunges each leg
10x Weighted Sit up @ 45#

June 30th
1000m Row 4:16

6 Rnds
400m Run
50 Step-ups (20" Box/20# vest)

1000m Row 4:24

July 1st
Rest Day

July 2nd
Rest Day

July 3rd
Military Athlete
<< 2009-07-03 >>

MARC SMALL * JEREMY BESSA * DAVE HURT * TIM DAVIS * EMAN

Obj: Work Capacity

Warm up: 250 Stepups @ 40#

Training:

(1) 5 Rounds for Time
Run 400m
10x Mr. Spectacular @ 16kg
Rope Climb

(2) 6 Rounds
5x Pull ups @ 25#
10x Back Extensions holding 45# dumbbell
10x Weighted Situp @ 65#
60 second ab bridge complex

July 4th
Rest Day

July 5th
Shoulder Press Warm up
3x135/155/155/165/165

KB Complex x 2
L Sits
Ab Complex
Hollow Rocks 20/20/15/10
KTE 10/10/10/10

July 6th-July 10th

On July 6th 2009, we lost one of our teammates, Tony M. Randolph. I took time off to grieve, and escort Tony's body onto a plane to return him to his loved ones.. Love you bro, keep an eye out for me, and I'll see you someday...

July 11th
KB Complex
L Sits
5 min step-ups (20# vest)
50 Air Squats

July 12th
Perimeter Trail Run 16:14 (~2 miles) Previous time 17:30
Military Athlete
<< 2009-07-10 >>

THE HORRENDOUS

Obj: Stamina, gym based

Warm up: 15-10-5
Burpee Pullup Combo
Dumbbell Push Press # 2x 25# dumbbells

Training:

(1) 15 Rounds
30x Stepups @ 25#
5x Pull ups (strict)
10x Push ups
15x Swings @ 24kg or 55# dumbbell
30 seconds rest

July 13th
CrossFit Main Site WOD
Thrusters
3-135
3-155
3-165
3-175
1-195
1-225 (miss)
1-205 PR

500m Row 1:45
3 Rnds Ab Complex
20 Hollow Rocks
10 KTE
10 Sit ups (45#)

July 14th-15th
Rest Day

July 16th
Military Athlete
<< 2009-07-14 >>

LIFE IS TOO SHORT TO BE LITTLE

Obj: Work Capacity

Warm up: Row 2500m or run 1.5 miles (Row 10:07)

Training:

(1) 8 Rounds
10x Ankles-to-Bar
15x Swings @ 32kg kettlebell or 70# dumbbell
10x Seated Russian Twist @ 35# (20x Total)
20m Dumbbell Crawl @ 55#
29:40

July 17th
4 Rnds
400m Run
50 Air Squats
12:03

6x100m Sprints

July 18th-19th
Rest Day

July 20th
Filthy 50
25:40

July 21st
Dead Lifts
3-315#
3-365#
3-375#
3x385# PR
1x 405# Tied PR
1x 415# PR
1x 420# PR!!!
1x 430# miss

Bench Press
5 Sets x3
225#/245#/265#x1, 245#x2/255#/ 245#

CrossFit Games Ranking

Jungle Jangles w/kit

The CrossFit Games are coming up fast. The stage has been set and the competitors have battled it out in regional qualifiers around the world. The 77 men who will be vying for the "Fittest Man on the Planet" title get to take an inside look at each other before the competition. The athlete profiles are being posted and now CrossFit is doing something that could be a little nerve racking. The are taking specific lifts and WODs (most of the common ones) and ranking each person based on their best times and lifts.

I figured I would get in on the action, as I'm sure alot of us who either didn't have the opportunity to go to a qualifier or did not qualify, are doing. I have looked at the standings for these amazing athletes and counted out were I fall. Here are my results for the first 6 postings of ranking...

Fran: 43rd (3:27)
Clean & Jerk: 26th (210#)
Cindy: 3rd (32 rounds)
Dead Lift: 35th (405#)
Helen: 39th (8:30)
Snatch: NA (never attempted for a PR)



That's an average ranking of 29th place so far overall. Of course that is not including the snatch, seeing as I have never attempted this lift for weight.

All and all, I would say I'm not doing too bad...Unfortunately, due to current military obligations, I did not have a chance to go to a qualifier, nor will I be around for the Games in a couple of weeks. I am still training hard, and I am going to attempt to qualify for next years games, as long as I will be around. In the mean time, I am going to keep training hard, reading what I can, and preparing myself for the each and every day at hand...



2 of the "fittest" people in the Stan. Guaranteed!!!

What a long strange trip it's been...

CrossFit Pull Up hands!



June 9th
Military Athlete
GOD BLESS JOHNNY CASH

Obj: Work Capacity

Warm up: 5 Rounds
Mini Leg Blaster
5x Scotty Bob @ 25# dumbbells
HUG - Hip Mobility Drill

Mini Leg Blaster = 10x Air squats + 10x in place lunges (5x each leg) +
10x jumping lunges (5x each leg) + 5x squat jumps

Training:

(1) 10 Rounds
1x Barbell Complex every 1 minute, 40 seconds (Use same load as 5/21/09)

1x Barbell Complex = 6 reps each of:
Dead lift
Bent over row
Hang power clean
Front squat
Push Press
Back Squat

(2) 8 Rounds
10x Weigted situps @ 45#
10x Back Extensions
10x Seated Russian Twists @ 25#
30 sec overhead slosh pipe hold

June 10th
CrossFit Main Site WOD

Squat
3-225
3-235
3-245
3-255
3-260
3-265
3-245

I'm having a problem "sticking" from below 90 to about 80 degrees. I think I need to engage my posterior chain more. I'm going to do some squat research...

June 11th
CrossFit Main Site WOD

AMRAP 20 mins
Hang Clean x 15 (115#)
Ring Dip x 12
Sit Up x 21

7 full + 13 reps

June 12th
Rest Day

June 13th
Rest Day

June 14th
Rest Day

June 15th
Military Athlete
WIDGET ENVY

Obj: Stamina

Training:

(1) 400 yards "Rob Shauls" @ 65# (38:42)

(2) 5 Rounds
8x Pull Ups
20x GHD Situps

June 16th
Rest Day

June 17th
Rocky Mtn Reg. WOD #1

3 Rnds
Deads x 8 (315#)
400m Run

6:19

Ab Section of Mil. Athlete June 17th
5 Rounds
10x Ankles to Bar
10x Back Extension
5x Sandbag half moons @ 45#
10x Weighted Situp @ 45#

June 18th
CrossFit Main Site WOD

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

13:30

June 19th
CrossFit Main Site WOD

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

5 Rnds

June 20th
Rest Day

June 21st
Rest Day

June 22nd
Rest Day

June 23rd
Self-Program

10 Rnds
5 Pull Ups
10 Burpees
15 Lunges (20# ea)

5 min. Set-ups

Ab Complex
3 Rnds
5 incline weighted sit ups (45#)
10 incline sit ups
10 Half Moons (25#)
10 Slashers (45#)

2 min. Step-ups (40# ea)

June 24th
Self-Program

5 Rnds
10 Deads (225#) (no bounce)
10 HSPU
10 KB Swings (50#)

5 min. Step Up

Ab Complex
3 Rnds
5 incline weighted sit ups (45#)
10 incline sit ups
10 Half Moons (25#)
10 Slashers (45#)

5 min Step Up

June 25th
Self-Program

10 Rnds (1 min. Rest between Rnds)

100m Row
10 Pull Ups
10 Dips

1-:57
2-:57
3-1:06
4-1:12
5-1:19
6-1:21
7-1:19
8-1:23
9-1:15
10-1:14

June 26th
Rest Day

June 27th
Rest Day

Post this about 2 weeks ago in the shop...I can not take credit for the quote, but put together the artwork...Think about it...

I know, I know

I have not posted in forever, but I will this weekend...been lazy with it...

Know and understand ones-self

Humility

Hu*mil"i*ty\, n.; pl. Humilities. [OE. humilite, OF. humilit['e], humelit['e], F. humilit['e], fr. L. humiliatis. See Humble.]
1. The state or quality of being humble; freedom from pride and arrogance; lowliness of mind; a modest estimate of one's own worth; a sense of one's own unworthiness through imperfection and sinfulness; self-abasement; humbleness

1hum·ble
Pronunciation:
\ˈhəm-bəl also chiefly Southern ˈəm-\
Function:
adjective

1: not proud or haughty : not arrogant or assertive
2: reflecting, expressing, or offered in a spirit of deference or submission ~a humble apology~
3 a: ranking low in a hierarchy or scale

I just received the CrossFit movie, "Every Second Counts." This is a must watch for anyone who is into fitness. Especially fitness on an intense level. It shows a behind the scenes look at 5 athletes in their preparation for the 2008 Games. It is a very emotional, educational, and motivational movie.

So, you are probably wondering why I started this blog with the definition on "humility" and "humble"? There are a few reasons for this...the first being, watching OPT in this movie shows me how humble someone can be with the most amazing amount of intensity maybe ever seen. Second, I have finally gotten to a point in my life where my "attitude" has taken a back set and I can honestly say the arrogance I use to have is subsiding. I wouldn't say it is gone, per say, but I think you need a little bit of arrogance to survive. CrossFit itself "teaches" a slight arrogant attitude in that you are always competing against yourself and others, but at the same time it humbles you. And I'm not really talking about it kicking your ass and putting you in your place, but that helps.

Find yourself, remember where you come from, understand that no matter how much of an attitude you have, humility is the key. Use your arrogance to motivate you when it is needed, if it is needed. Find your humility and use that to help, and teach others.

June 1st
Military Athlete
SPEARMINT

Obj: Work Capacity

Warm up: 3 Rounds
10x Goblet Squats @ 20kg
15x Swings @ 20kg
30/5/30 Sean Special (30 sec side bridge, 5 pushups, 30 sec side bridge)

Training:

(1) 5 Rounds
8x Front Squat @ 115#
2 min step up, unweighted
30 sec. rest

(2) 5 Rounds
8x Power Clean @ 115
Run 400m
30 sec. rest

June 2nd
Military Athlete
YOU FUCKIN' DISAPPOINT ME

Obj: Work Capacity

Warm up: 5 Rounds
10x Goblet Squat @ 12kg or 25# dumbbell
8x Push ups

Training:

(1) 6 Rounds for Time (25:13)
5x Curtis P @ 95#
15ft Rope Climb
10x GHD Situps
5x Scotty Bob @ 25# dumbbells
Run 200m

(2) 3 Rounds
HUG - Hip Mobility Drill
10x Back Extension

June 3rd
CSMS WOD
800m
40 "L" Pull Ups
800m
40 Strict Pull Ups
800m
40 Kipping Pull Ups

22:12

June 4th
Rest Day

June 5th
CSMS WOD
Dead Lifts
1-315
1-345
1-365
1-375
1-395
1-410 (Miss)
1-405 (Miss)

400#s is still alluding me, but my strength is steadily increasing across the board, and soon enough 420+ will be possible...I WILL NOT STOP!

June 6th
CSMS WOD
"Lynne" BW 180#
Bench: 18/14/13/10/10
Pull Ups: 25/20/21/17/20

Warmed up with a 2k Row: 7:33...Last 2K was in 8:27...Huge improvement, and I have not rowed since Feb. 22nd. It's obvious my over-all work capacity has increased even without sport specific training.

June 7th
Unscheduled Rest Day

June 8th
Rest Day

The winds of adversity are merely the breath of past warriors culling the weak from the strong!

"Culling"
Wikipedia:
Culling is the process of removing animals from a group based on specific criteria. This is done in order to either reinforce certain desirable characteristics or to remove certain undesirable characteristics from the group.

Dictionary:
cull |kəl|
verb [ trans. ] (usu. be culled)
select from a large quantity; obtain from a variety of sources : anecdotes culled from Greek and Roman history.
• reduce the population of (a wild animal) by selective slaughter : he sees culling deer as a necessity | [as n. ] ( culling) kangaroo culling.
• send (an inferior or surplus animal on a farm) to be slaughtered.
• poetic/literary pick (flowers or fruit) : [as adj. ] ( culled) fresh culled daffodils.
noun
a selective slaughter of wild animals.
• [usu. as adj. ] an inferior or surplus livestock animal selected for killing : a cull cow.

The process of "culling" seems like a horrible and crude process, but is very realistic in life. Maybe not to the extreme of slaughtering animals, but definitely in the "weeding" out process of such things as athletics. Take for example, Wikipedia's version: "the process of removing animals from a group based on specific criteria." Is that not what is going on at the CrossFit Qualifiers? In the Olympic trials, or any playoff situation leading to the championship game?

Every day we "athletes" in this "sport of fitness" that has become CrossFit (or Military athlete, or whatever program you may follow) attack our workouts with a vigor not seen in normal everyday activities, and maybe not even seen in professional sports! We do this to become better, more fit, fast, stronger, more powerful, and less likely (when the time comes for a competition) to be "culled".

For some it's just an attempt to be better then they were yesterday, for others (like us military types on the front lines) it is an attempt to increase our over-all fitness and work capacity in order to hopefully (barring a huge mishap) extend our lifeline. The winds of adversity blow everyday, whether it be in our next workout, or our next mission, but the better prepared we are physically, mentally, and emotionally, the less likely we are to be "culled" out.

Whatever it might be you are faced with, attack it. CrossFit has taught me to go balls out, even when shit hurts really bad, find a way to finish, because in the end, pushing yourself to the limit won't kill you. I might just give you the edge you need to continue on, in a workout, a qualifying heat, or in life...

"Adversity is like a flame; it melts the weak, but tempers the strong." ~Thorin~ (Title quote by Thorin also)

May 27th

REMEMBER

Obj: Work Capacity

Warm up: 10 minute Sandbag get up @ 80# or Turkish Getup @ 25#

Training:

(1) 5 Rounds (Time-ave...1:19 ea)
300m Shuttle every 2 min 30 seconds

***** Rest 5 Minutes *****

(2) 13 Rounds (Burpees-11/11/11/10/10/10/10/10/10/9/9/9/10)
30 seconds burpees
30 seconds rest

(3) 5 Rounds
10x Weighted Situp # 45#
10x Russian Twist @ 25# (20x total)
10x Back Extension
HUG - Hip Mobility Drill

May 28th
CFMS WOD
Thrusters
1-155
1-165
1-175
1-185
1-195
1-185
1-190
Could have done more here but had no rack, so power cleaning the weight every time got to me a little.

May 29th
TEMPLE SQUARE

Obj: Strength

Warm up:

10-9-8-7-6-5-4-3--2-1
Squat Jump
Bench Press @ 115#
Romanian Dead Lift @ 20kg Kettle bell

Training:

(1) 8 Rounds (Clean weight-135/145/150/155/160/165/170/175)
3x Squat Clean (increase load each round until 3x is hard, but doable)
30 second plank walk up
Frog Stretch

(2) 6 Rounds
Sandbag Double Eagle @ 80# Sandbag or 8x Goblet Squats @ 24kg + 6x Jingle Jangle
5x Weighted Pull ups @ 15#
10x Weighted Dips @ 15#
5x Shoulder Dislocates

May 30th
Rest Day

May 31st
Rest Day

After this 4 day stint of training I decided (after waking up on the 30th sore) that 2 days of rest were needed. Push yourself as hard as you can, but make sure you are giving your body proper rest. Listen your what your body needs, sometimes it's more advantageous to take an extra rest day and come back super hard! Be smart about your training.

How much of your heart are you willing to give?

In the desert
I saw a creature, naked, bestial,
who, squatting upon the ground,
Held his heart in his hands,
And ate of it.
I said, "Is it good, friend?"
"It is bitter -- bitter," he answered;
"But I like it
Because it is bitter,
And because it is my heart."

Stephen Crane, The Black Riders



Fri. May 22nd
Military Athlete Workout
THE ECLIPSE

Obj: Strength Maintenance

Warm up: 5 Rounds
Mini Leg Blaster
SAM - Shoulder Mobility Drill

1x Mini Leg Blaster =
10x air squats
10x in-place-lunges (5x each leg)
10x jumping lunges (5x each leg)
5x squat jumps

Training:

(1) 8 Rounds (Weight Used...70/75/80/85/90/95/100/105)
3x "The Exercise" (increase weight each round until 3x is hard, but doable)
30m Sled Push, 8x jingle jangles, or 8x standing broad jumps
HUG - Hip Mobility Drill

(2) 8 Rounds ( Weight Used...225/275/300/320/345/345/365/380PR)
3x Dead Lift (increase weight each round until 3x is hard, but doable)
5x Kettlebell Floor Press @ 2x 24kg kettlebells
3x Shoulder Scare Crow

Sat. May 23rd
CrossFit Ne Qual WOD 1
AMRAP 12 mins
5x135# Thruster
10xBurpee

7 Full+7 Burpee...Legs were absolutely fried from the day before...

Sun. May 24th
CrossFit NE Qual WOD 3
10,9,8,7,6,5,4,3,2,1
155# Power Clean
Chest to Bar Pull Ups
1.5 pood KB Swing

16:07...really shitty, but with the heat, dry air, and the last 2 days of training I was dead tired! Can't wait for sea level again!

Mon. May 25th
Rest Day (TGIRD)

Tues. May 26th
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.
1-3:35
2-3:29
3-3:36
4-3:48
5-3:55
Total-18:13



When the path is dark, follow your heart. Give all you have...bleed what you love!

Train like a Spartan Warrior!

The Greeks and Persians arrived at the battlefield at roughly the same time. The Persian king sent his spies forward and found out exactly how small the Greek force was. He sent an emissary to negotiate surrender. The terms offered amounted to the Greeks being able to retire unmolested back to their homes in return for laying down their arms.

The response from the hopelessly outnumbered Spartan leader was recorded by the scholar Herodotus. The response was simple, "Molon Lebe" translated to "Come and Get them."

I have decided to change pace a little and mix in some Militaryathlete.com workouts...They seem to be a little more extended then CrossFit WODs, but maybe not quite as intense since you kinda need to pace yourself a little or you will get way burned out before you finish. They are a good mixture for this climate to build the essential muscle endurance and lung capacity needed to function at higher altitude. Check it out and work it in a few days a week...


May 15th
Military Athlete May 13th Workout
ENERAL MCCARTHUR

Obj: Strength/Work Capacity

Warm Up: 10-9-8-7-6-5-4-3-2-1
"The Exercise" @ 45#
SAM - Shoulder Mobility Exercise

First round = 10x "The Exercise", then SAM
Second round = 9x "The Exercise," then SAM, etc


Training:

(1) 6 Rounds (Used Chuck's weight)
8x Dead Lift @ body weight, then immediately (225#)
8x Broad Jumps
30 seconds rest

(2) 6 Rounds
5x Bench Press @ 85% body weight (185# BW)
5x Clapping push up
30 seconds rest

(3) 6 Rounds
5x Front Squats @ 85% body weight (155#)
5x Squat Jumps
30 seconds rest

(4) 6 Rounds
5x Push Press @ 75% body weight (135#x3 115#x3)
5x Whip Smash with a fast rope, or 5x strict pull ups, fast as possible but don't kip
30 seconds rest

May 16th
Military Athlete May 14th Workout

OVER SOLD, UNDER BOUGHT

Obj: Work Capacity

Warm up: 5 Rounds
20m Overhead Lunge Walk holding 12kg
10x Alligator push up
5x Pull ups

Training:

(1) 4 Rounds
300m Shuttle every 2:30 (averaged about 1:50)

********* Rest 5 minutes ************

(2) 10 Rounds (Finished with 99 total Burpees)
30 seconds burpees
30 seconds rest

(3) 3 Rounds
90 second ab bridge complex (30 sec. side, 30 sec. front, 30 sec. other side)
HAM - Hip Mobility Drill

May 17th
Diane
5:30...No lunch and on a call for 6.5 hours...no excuses though...


May 18th
Rest Day

May19th
3 Rnds

5x Clean & Jerk (155#)
10x Box Jump
15x KB Swing (1.5 pood)
6:17
2 Mile Run in PM. 16:37
May 20th
Military Athlete May 19th Workout
PUSHING. SHOVING.

Obj: Work Capacity - Extended

Warm up: 10 minute Sandbag Getup @ 80#

Training:

(1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Thrusters @ 95#
GHD Situps
Slasher to Halos @ 16kg (each direction)

1st Round = 15x Thrusters, 15x GHD Situps, 30x Slasher-to-Halo (15x each dir.)

(2) 6 Rounds
10x Box Jumps
10x Dips
5x Pull ups (Strict)
30m Tire Drag or 8x Jingle Jangles (Did JJs)
43:30

May 21st
Rest Day

Maybe self-improvement isn't the answer.... Maybe self-destruction is the answer. ~Chuck Palahniuk, Fight Club, Chapter 6~

Have you "torn yourself down today"? So that you can come back stronger each time you do! In order to "self-improve", one must first be content with destroying oneself. Tear down your walls of belief of physical fitness...and build up something Indestructible!

indestructible |ˌindiˈstrəktəbəl|
adjective
not able to be destroyed

No fear. No distractions. The ability to let that which does not matter truly slide. ~Fight Club~

Mon. May 4th
AMRAP
10 Wall Ball
10 Box Jumps
10 Dead Lift (205#)
10 Burpees

7 Rnds+3 Reps...This was from the Canada West Quals, WOD 1 "Every Rep Counts", and good enough to get 14th place for the WOD. Not awesome, but not bad...It was a really hot day, although that is not an excuse...

May 5th & 6th were unscheduled Rest Days followed by a Main Site Rest Day on May 7th. Needed to recharge a little, and work got busy.

Fri May 8th
Grace
3:49...New PR by 1 sec...but this was at altitude, not sea level.

Sat. May 9th
4x800
1-2:51
2-2:52
3-2:52
4-2:50

Sun May 10th
Back Squat
5-225
5-230
5-240
5-245
5-250
Max Reps of 135# 50 Reps

Mon. May 11th
Rest Day

Tues. May 12th
Power Clean
155# Working sets
185# x 1 Bad Form, dropped back down, should still pretty sore

Wed. May 13th
Great Basin Reg. Qual WOD 2
5 Rnds
7 DL (275#)
30 Air Squats
7 HSPU

7:38...Good enough for 4th among the times for this WOD...

Thurs. May 14th
Unscheduled Rest Day






"Prescribing thirty minute bouts of monostructural cardio (bike, run, swim, row, elliptical walker, etc.) in the hopes of maximizing fitness for a fight of five rounds of five minutes each is the epitome of incompetence."




Incompetence
From Wikipedia, the free encyclopedia

"Incompetence is the inability to perform; lack of competence; ineptitude. "

"First, second, third, dead f-in' last." (on the motivating properties of keeping score)

If you don't keep score, you are just hurting yourself. Record, Record, Record...even if you aren't trying to beat anyone, you should try to beat yourself every time you go out and train! Trust me, if you do this, you will get stronger, faster, and better at what ever you are willing accomplish!

"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart."

The longest I have run here is about 2 miles...and the only thing it has done for me is given me knee pain and ankle pain. As for the adaption to the altitude and the dry heat, the running as done nothing to help overcome that. You know what has...here's a shocker...CrossFit!

I will admit, I have never been much of a runner, and probably never will be, but CrossFit has given me the lungs to be able to run whatever distance I want...Of course I have never ran a marathon (I have ran a 1/2 though) and, don't ever really desire too, but hey, I'm sure I could!

April 25th
Rest Day

April 26th
Perimeter run about 2 miles. 17:30
Lynn

Bench Press (185#)
17
15
12
10
10

Pull Ups
25
17
20
20
22

April 27th
MS WOD
5 Rnds
21 SDHP (95#)
21 Ring Dips
15:40

April 28th
Should Press
1-135
1-145
1-155
1-165
1-175
1-180 (Fail)
1-180

April 29th
Rest Day

April 30th
Elizabeth

Squat Cleans (135#)
Ring Dips
10:38

2 mins faster the the last time in Jan. in VA Beach.

May 1st
Tabata Something Else
Total: 398

May 2nd
Perimeter about 2 Mile Run
16:21

Skinny "Hanson"
3 Rnds
30 KB Swings (1.5 pood)
30 Burpees
30 Sit Ups
14:16




We're designed to be hunters and we're in a society of shopping. There's nothing to kill anymore, there's nothing to fight, nothing to overcome, nothing to explore. In that societal emasculation this everyman is created.
~David Fincher, director of Fight Club, interview with Gavin Smith

What have we become? Do a favor to yourself, Kill some CrossFit WODs!!! Fight for more weight, faster times, and better health. Overcome the things in life that you physically thought you never could! Explore everything!

Everyday you train, do it like it is your last WOD ever...Trust me, in the end, you will thank me for it! Then, if you do well, go out and buy yourslef sometihng nice, like a Zone friendly dessert!

Celebs in The Stan

We had a few visitors here at work. The Ambassadors of Hollywood came into town, so we took them to the range to shoot for some excitement! Pics to come later...


CrossFit Time!

April 19th
Kettlebell Complex

April 20th
Squats
3-225
3-245
3-265
3-265
3-270

Ab Complex
3 Rnds
20 Ab Mat
20 Hollow Rocks
10 KTE (rock climbing grip)
15 sec L sit on Rings

April 21st
Rest Day

April 22nd
5 Rnds
5 Dead Lift (225#)
10 Burpees
5 Ring Dips

5:09






April 23rd
5 Rnds
Max reps for 1 min. at each station, then 1 min rest=1 rnd. Like FGB but with 3 stations...

Push Press (75#)
Tire Flip/Jump Through (flip tire, jump into then out of, repeat)
Ring Pull ups

Score 229

April 24th
Clean & Jerk
5x5 (135#)

A New Battle...

“When the fight begins within
himself, a man's worth something.”
- Robert Browning, 1855 -

Here is a run down of April as it has worked out...from here on out, I'm going to try and post every week...we will see how that goes...

April 3rd
Bench 3 Rnds
5-185
5-205
5-225
then...

10 rnds
12 pull ups
12 push ups
then...

3 rnds
15 GHD
15 Back Ex.

April 6th
5 Rnds
Dead lift 5 x 275
50m walking lunge
10 Burpees

April 7th
AMRAP 20 min
15 OHS (75#)
10 KTE
5 HSPU
8 Full + 2 OHS

April 10th
Bench
3-225
3-225
3-225
3-225
3-225

21-15-9
Wall Ball (20#)
KB Swing (1.5 pood)
Box Jump

April 11th
Main Site WOD
3 Rnds
500m Row (subbed SDHP 50-45#)
21 Burpees
400m Run
17:40

April 12th
MS WOD
30 Muscle Ups
11:37

April 14th
MS WOD
"DT"
5 Rnds (155#)
12 DL
9 Power Clean (didn't do Hang PC)
6 Push Jerk
17:31

April 16th
MS WOD
AMRAP 20 mins
"Danny"
30 Box Jumps
20 Push Press (115#)
30 Pull Ups (subbed 15 Ring Pull Ups)
3 Full + 5 Pulls

April 17th
Kettlebell Complex Warm up
Dead Lift
3-285
3-315
3-315
5-335
3-315

Bench Press
5-225
5-225
5-225

April 18th
Aussie Qual WOD 1
3 Rnds
10 Clean/Jerk (135#)
15 Ring Dip
20 KB Swing (24K)
10:49

My New Battle, my struggle, my inner and outer fight is now to become more then I ever thought I could be. I am in a situation where altitude is kicking my ass. Every workout, my lungs burn, my muscles gasp for O2, I feel like I'm going hypoxic! Since the decline of my eating and hairy training schedule I have taken a few steps back in my training, but this opportunity, if I choose to take advantage of it, will make me stronger, faster, more powerful in the end. This altitude, the struggle to overcome the lack of O2 my body has grown accustom to over the last 31 years, this will be my New Battle. This will lead me to push myself like I never have before, and in the end will pay huge dividends to the overall athletic ability I am in search of!

See Jeremy Thiel's Warrior or Wannabe Post from Tuesday April 14th... I quote "Do you train or live with all of your heart mind and body..... with PASSION?"

Gettin it done in the Desert...

Well, I took about a week off since my last workout. Part of it was to just relax a little and part of it was time, like I had said. Anyway, we have been trapped in the southern middle east en route to our final destination, so it was about time to get some working out done.

Tues. Mar. 29th
Lynn
5 Rounds
Max Body Weight Bench
Max Pull Ups

Bench 185#
15/11/10/9/9
Pull Ups
28/23/19/19/18

Mon. Mar. 30
Lay around in Airport for 12 hours.

Tues. Mar 31st
Squat
5-185
5-225
5-245
5-255
2-265 then dropper to 3-245

Dead Lift
5-225
5-270
5-315
5-315
5-270

Can't wait to get to our final destination to get the CrossFit gym set up so I don't have to workout in gay Air Force gym and have the little Aitman stare at us...Keep up the biceps curls boys! lol...

Prayer to St. Michael on the eve of deployment.

I am not necessarily a "religious" man per say, but I would call myself a "spiritual" person. On the eve of my first deployment I would like to post a prayer that has been written in many languages; Greek, Latin, and English to name a few, and has very deep meaning to me...So deep in fact that the first 2 lines are tattooed on my arm along with an image of St. Michael...


Saint Michael the Archangel,
defend us in battle;
be our protection against the wickedness and snares of the devil.
May God rebuke him, we humbly pray:
and do thou, O Prince of the heavenly host,
by the power of God,
thrust into hell Satan and all the evil spirits
who prowl about the world seeking the ruin of souls.
Amen

To all the men and women who are in harms way right now, I pray you all come home safe to your loved ones and get to enjoy a humble life. To all of my fallen brothers and sisters in battle, and those that may fall in the future...go with peace, strength, love, honor, and courage. Know that you have done a great deed sacrificing your life for our nation and that you will never be forgotten in the hearts of all...Be Strong.

I apologize...

Casey and I in Taormina



I have been very busy with pre-deployment stuff and have not had time to blog let alone workout or eat right. So here is what I figured out.

1) If you stop Zoning for about 10 days you might put on about 10 lbs and feel like absolute crap! I "took a break" from the zone before heading out the door to enjoy some of the things I use to really love. For instance, peanut butter pie, cadbury eggs, and bread/pasta. Although this was fun, it has really set me back in my nutrition and training. I feel pretty crappy and have grown weaker and fatter!

2) If you stop a 3 on 1 off schedule and don't do any strength training you might gain 10 lbs and feel like crap! Along with not zoning I have not had the time (really bad excuse) to keep with my workout schedule. This has caused me to lose the edge. When we get settled in in country I should be able to get back to it. We brought 2 sets of bumper, 3 med balls, various kettlebells, 3 barbells, and various pull up attachments.

3) If you get 3 infectious diseases put into your body in 1 day you are going to feel like crap for awhile.

4) All of this can be fixed so that you don't gain 10 lbs and feel like crap very simply. Embrace the SUCK and just keep plugging away. No matter wheat the schedule, the time, the place, be prepared to go all out whenever you are able too. Train like you fight and never ever quit!

Tomorrow I leave for deployment so there might be less and less blogging in the near future. Although I will have a an internet connection not sure how much time I will have to keep up with it. If there is anyone out there who actually reads this, I apologize ahead of time, but I will still be killin it as much as I can and you should too!

Sarah showing off in Cefalu


Me messin around in the pool!

The Man Comes Around

"And I heard as it were the noise of thunder
One of the four beasts saying come and see and I saw
And behold a white horse"...

This is CrossFit! We come around like thunder, and people come and watch and they behold the power and are hooked!!!

Sun. Mar. 8th
Rest Day

Mon. Mar. 9th
5 mile ruck run in the am with ~55#

WOD
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

14 full + 1 HSPU

Then...
CFSB
Dead Lifts
3-315
3-315
Working sets
3-225
2-225
3-225

Metcon went very well, felt good, awesome ROM on all movements. Nose to ground and full lockout on HSPU, and have bruises on my knees from the lunges! Deads on the other hand, not good. Hammies were really really tight, just worked on form.

Tues. Mar. 10th
Rest Day...

used today as a rest day instead of doing the total cause I have been doing the CrossFit Strength Bias along with Main Site WODs and have no need right now to know my 1RM.

Wed. Mar. 11th
WOD
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

33 Full + 4 pull ups

This WOD was pretty killer, my hands are sore and my abs were killing me by like round 5! I did sit ups un-anchored and did chest to knees ROM as to not "cheat" and do crunches. Didn't break up any sets till around 30, then had to break rings dips a little...

Thurs. Mar. 12th
Rest Day

...Whoever is unjust let him be unjust still
Whoever is righteous let him be righteous still
Whoever is filthy let him be filthy still
Listen to the words long written down
When the man comes around

Make up Post: Random Training

Sun. Feb. 22nd
2 K Row
8:27.2

CFSB
Presses
5-135
5-155
4-165

Mon. Feb, 23rd
5K Ruck Run w/~55#
46:10

4 sets max
Pull ups 10 (w/~55#) then 3 set w/kit ~20# 15/10/10
Dips 12 (w/~55#) then 3 set w/kit ~20# 15/12/10

Tues. Feb. 24th

WOD from the 23rd
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

13:19

Wed. Feb. 25th.
Rest Day

Thurs. Feb, 26th

Navy PST

500 yd Swim 9:33
Push ups 91 (2 mins)
Sit ups 122 (2 mins)
Pull ups 28 (strict)
1.5 mile run 12:15 (w/Team)

Then we drilled and did not get another workout till...

Fri. Mar. 6th
FAT Cindy
20# weight vest

19 full + 4 pull ups

Sat. Mar. 7th
"Jackie" Mar. 6th WOD
6:58

CFSB
Back Squats
3-225
3-235
3-245
2-255
3-225

To Chuck...Ruck this crap, I'm going home, and I'm taking my ASS with me!!! LOL

As a Tribe Called Quest put it...

Watch, as I combine all the juice from the mind
Heel up, reel up, bring it back, come rewind
Powerful impact BOOM! from the cannon
Not braggin, try to read my mind just imagine
Vo-cab-u-lary's necessary
When diggin into my library

I'm going to rewind, and come back with a powerful BOOM!


I must apologize to myself (cause I'm pretty sure no one else reads this or even cares for that matter)for the last few weeks. We have been extremely busy at work, like 13-15 hour days of drilling and getting our team ready. Some of this has been PT in the am, and not all of that PT has been bad. I have not however been following the main site WODs and have not continued with my "strength bias" WODs that I started.

Here is the thing...I am not very good at doing the "group/team" PT sessions that we do at work, even if they are CrossFit "style" workouts. I am a "ME" person when it comes to working out. I like to follow a "routine" (like the main site) and not deviate from that too much in order to log my progress and be able to compare myself to myself (I sound like Austin Powers) and others that post. When we do Ruck runs, group CrossFit "style" circuits, or various other workouts, I get "out of the grove". Put that together with not being able to workout at all for around 5-6 days and I am ALL JACKED UP!!!

I feel like crap (in context, still better then most "normal people I'm sure), I have not made any progress, I have nothing "real" to log, and now it will take at least a week to get back into the "grove" again. Not to mention, I do NOT have the discipline at this point to sustain a strict diet on this type of schedule. I am currently watching a CrossFit video on Chastity Slone and here dieting, and now I feel like a failure for not being able to be strict. Anyway, on a side not, no one can be perfect all the time, and I think realizing that, and being able to get back on track is very important...

So, with that said, here is the deal. It's time to start over, rewind a few weeks, or maybe a few months, forgive myself, but not forget this "major" F-up in training and eating and get my ass back on track!!!

I took my "Cheat" time and now it's time to get back to work. I will still have to be on a slightly modified schedule (we did "Fat Cindy" today, with 20# vest on) and Monday is suppose to be a "rest day" for the Main Site, but I will be training with the team, but other then that it's back to 3 days on 1 day off, and the strength bias integrated into it all.

O, and Chuck, if you read all of this, I'm just kidding man, well, kinda...F those ruck runs, they SUCK!!!!

This is your life, and it's ending one minute at a time. ~Chuck Palahniuk, Fight Club, Chapter 3

The title for this blog came from the book/movie "Fight Club", seemingly about the struggles of breaking free from this mediocracy, sheep mentality of a life most people have become accustom too...Here is what I have to say about that S@%T!!!



DO Something About It!!!! CROSSFIT


I have come full circle in my CrossFit thinking. I'll admit, in the beginning it was all about me. My times, My weights, My performance...and don't get me wrong, it has everything to do with making ME better. I have come to realize though, that by making myself better, I will be more capable of making OTHERS better.

CrossFit, initially starts out as a performance enhancing functional fitness program. I hate to use the word program, as it's much more of a community of determined people who are willing to make themselves better one step at a time. Anyway, when people look at CrossFit from the outside in, they see this "crazy", really hard workout thing that will kill them and is way too hard for most people to do.

It is totally not like that. I have been to a number of CrossFit Boxes and in every one of them there are a few guys who are awesome athletes and kill the WOD and bring huge amounts of intensity to the Box. Although, what I have noticed is that there are actually more mom's, wives, older men/women, corporate people, kids, and even elderly (over 70) then there are athletes. This community is the most amazing community when it comes to catering to EVERYONE!

I have seen, read, and listened to more "confessions" from CrossFitters about losing weight (lots of weight), feeling more healthy, or getting their 1st pull up! This community is made up of individuals who are go getting, no holds barred, committed, kick ass people who really love life.

It is not just a "fitness program" that a Globo Gym tries to rip you off with. CrossFit is a lifestyle of bettering oneself physically, mentally, and emotionally. It starts with the physical WOD and probably you as a big glob of crap on the ground after. Then the next WOD, then all of the sudden you feel yourself getting strong, see the results on the scale, and notice how much better you feel emotionally.

CrossFit is not a weight loss program. It's not psychologist session. It's not a "weight lifting program". CrossFit is a (by definition) constantly varied combination of functional movements, performed at high intensity across broad time and modal domains. We specify in not specifying in general all inclusive fitness...That's the version that most people don't really understand in the beginning...

CrossFit, however, is also and weight loss program, a fun place to "workout", a better health/better emotional felling place, a goal getting, WOD killing, mac loving, burpee doing, bloody hand getting, amazing community of people. CrossFit is soo many more things, and to each individual, possibly something different.

CrossFit starts out as something most people are afraid of and only "elite" athletes can do. If that's what you think, then you are totally wrong, and should look more deeply into this community.

I have drank the Koolade and people have even gone as far as to say I bathe in it, or that I am obsessed with it. And I'd suffice to say they are pretty much correct in that, by way of CrossFit I have become a better, stronger, healthier person and am on a quest to make others see and feel what I have. We have been called a "movement" or a "cult" by those in the fitness industry that don't understand how to make people better people, and only want to make a quick buck on fade fitness programs or machines.

I am here to say, this is a movement, and my be semi-cultish, and that we are here, as a whole, to not make a quick buck, but to, in the words of Coach Glassman, "not be satisfied with anything less then total domination of the fitness industry." While this quest goes forward so do the number of people out there who get strong, lose weight, feel more heathy, and even some who will become "elite" athletes.

But, as I hope you either understand, or will come to understand, CrossFit is not just a "Fire Breathing", kill yourself, balls to the wall workout scheme that only athletic people can do. This thing, this community of astonishing people is something that everyone can do in some way shape or form. It has something to offer (not just physical) to everyone, not matter your background or goals. It is not something to be "afraid" to try, and I know more and more people will come to see that and understand what WE (CrossFit) is about above and beyond the WOD.

I myself will continue to forge a new me, and transform myself into the best overall fitness monster that I can, who is knowledgeable in this "movement", not to try and scare none athletic individuals away, but to make them see and know that I will do anything to help them improve their lives and well being through this thing we call CrossFit...

Check out Jeremy Thiel's contribution...

I Am CrossFit from CrossFit Central on Vimeo.



Tues. Feb 17th
WOD
Squat Clean
1-135
1-155
1-175
1-195
1-200
1-210
1-220 PR!

CFSB
Back Squat
3-225
3-235
3-245
3-250
3-255 PR!

Wed. Feb. 18th
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

19 Rnds

Thurs. Feb 19th
WOD
50 Ring Dips
400m Run
50 Push ups
400m Run
50 HSPU
400m Run

29:38...HSPU Suck!

Fri. Feb. 20th
Rest Day

Sat. Feb 21st
WOD
"Joshie"

34:42

CFSB
Front Squat
5-135
5-175
5-200 PR

should have started heavier, but till a PR, never done 3x5 before...

CF Strength Bias...My Version...

I also have been toying with the idea of more strength work. With that said, Jeff Martin's article "Strong Medicine" (http://journal.crossfit.com/2009/02/crossfit-strength-bias.tpl) couldn't have had better timing. I am going to do a modified CFSB routine for the next 6 weeks at least. I am going to follow their program for back squats, deads, front squats, and presses, but will mix in some split jerks, and jerks, and some cleans also. I am going to try a formate more like 2 heavy sessions in each 3 day period, and maybe 1 if I'm felling crappy. It will look something like this

Week 1

Day 1: Main site WOD + Back squats (5x3)
Day 2: MSWOD + Deads (5x3)
Day 3:MSWOD
Day 4: Rest
Day 5: MSWOD + Front Squats (3x5)
Day 6: MSWOD + Presses (3x5)
Day 7 Rest

Week 2

Day 1: MSWOD + Back Squats (5x3)
Day 2: MSWOD + Deads (5x3)
Day 3:MSWOD
Day 4: Rest
Day 5: MSWOD + Cleans (3x5)
Day 6: MSWOD + Split Jerks (3x5)
Day 7 Rest

Week 3

Day 1: MSWOD + Back Squats (3x5)
Day 2: MSWOD + Deads (3x5)
Day 3:MSWOD
Day 4: Rest
Day 5: MSWOD + Front Squats (5x3)
Day 6: MSWOD + Presses (5x3)
Day 7 Rest

Week 4

Day 1: MSWOD + Back Squats (3x5)
Day 2: MSWOD + Deads (3x5)
Day 3:MSWOD
Day 4: Rest
Day 5: MSWOD + Cleans (5x3)
Day 6: MSWOD + Split Jerks (5x3)
Day 7 Rest

All WODs will be proceeded by the Burgner Warm up and finished with a gymnastics/skill development...

After a 4 week preiod I will evaluate my #s and go from there. Chances are I will do at least 2 more weeks to make it a 6 week cycle. The goal here is to become stronger overall, but at the same time stay steady on the Main Site WODs and my overall general fitness as a whole. With the proper nutrition (Zone, although maybe modified) and enough recovery this prgram should develop better overall strength while still increasing an overall general fitness level.

Saratoga to Sicily...Train when you can...

Sat Feb. 7th
Rest Day

Sun. Feb. 8th
WOD Albany CrossFit

5 Rnds

16 KB Swings (55#)
16 Inverted Burpees
16 DB Hang Squat Clean Thrusters (40#)
16 DB Front Squats (40#)
16 Pull Ups

45:10...Well, This was one of the WODs I was just not ready for! Granted a few of these movements are slower movements, but this WOD killed me. I'm not sure what was up, although my nutrition hasn't been the best and due to training my schedule has been sparse, but those are no excuse. Coach speaks of "general fitness" and being "constantly varied". These 2 statements are the reason I am very upset about this one...everyone has a bad day though...stash this one away and move on...

Mon. Feb 9th
WOD
Cindy (YMCA)
27 + 10 push ups

This felt a lot better, but Cindy has always been one of my better ones. Still can't reach that 31+ that I hit awhile back...I'll get 32 or 33 though.

Tues. Feb. 10th
WOD
Dead Lifts

1-315
1-335
1-340
1-340
1-335
1-345
1-350

Scaled this one back a little. Worked a lot more on form and training Eric.

Wed. Feb. 11th
Rest Day

Thurs. Feb. 12th
WOD (Albany CrossFit)

750m Row
21 KB Swings (55#)
21 Pull ups

500m Row
15 KB Swings
15 Pull ups

250 m Row
9 KB Swings
9 Pull ups

9:32...This one went pretty well. I had a better time then everyone at Albany CrossFit, but I wonder how Kahlipa, OPT, Speal, and guys like that would do.

I was talking with one of the guys there and telling him how I believe the NE Region is the weakest region for qualifying for the games, and that a guy like him or me on the right day could easily get in. At the same time though, we would have no shot at winning the Games in 09. The NE is weak yes making the dream a possibility for guys like us, but the reality is, there is sooo much more training (physically and mentally) to be done before being able to compete with the "Fire breathers".

Can you tell who has more stamina, better form, and gets the faster time?

Fri. Feb. 13th
Travel Day...Rest

Sat. Feb. 14th
Arrival day back to Sicily, slept all day. Rest.

Sun. Feb 15th
WOD

3 Rnds
500m Row
21 Burpees
400m Run

16:56...Did this one at the local gym, used a treadmill for the runs. Felt pretty good, a little weak in the lungs. OPT did it in 14 and change, as was expected, and I might have been under 16 out on a track. The treadmill takes abotu 20 secs to speed up.

Mon. Feb. 16th
Rest Day

Still jet lagged a little. Didn't wake up till 1pm. Decided to take the day off so that I can get back on the Main Site tomorrow.

This Is Why I'm Hot! I'm Hot Cause Your Not!!!

Welcome the the local Globo Gym in Utica NY! LOL...as you can see these people are really killin it!!! I had to spend the last week CrossFitting here and getting stared at by a bunch of people who basically walked around and chatted with each other.

On Monday my brother Grant(finally got him to Drink the Koolaid, and he is addicted) went in to do a dead lift WOD. As we were working out and being extremly critical on form and keeping our lumbar curve "locked" into place we looked around. What did we see? A bunch of retarded Globo Gymers wasting there time! These people seriously think a 2 inch ROM on bench press with 315# for 3 reps is a workout!!! Its so annoying!

And then some kid with a college football shirt on was doing squats...well, they weren't squats actually I'm not sure what they were. I really wish I had a pic. He had 225# on the bar, high bar squat position, and then he wrapped elastic bands around the ends of the bar that were attached to 100# dumb bells on the ground. I'm guessing these were for extra resistence. So far, I'm ok with this, although I'd rather see a low bar position. Anyway, here is where it gets interesting! He put a box under where his ass would squat too, but then he put a piece of foam on the box. ??? Hmm, now what? Umm, well, I guess it was so he could sit down on while he was doing his squats...as he lowered the weight he actually sat on the box (which was above parallel) like he was resting for a few seconds and then would stand up! LOL, I just looked at my brother and laughed (out loud) and shook my head. I really had no clue WTF was going on...There was so much more I could rant about but I'm sure we all understand where I'm coming from. These people are mice and have no clue what they are doing. I put the blame on the trainers here. No one even realizes these people are not doing themsleves any good, and that is why the same people for the last 10 years have made no gains, have gotten fatter, and have not gotten any stronger! I wish I could shut the place sown and free everyone of these people from the lies they are living! Somone needs to hook up a Koolaid fire hydrant outside and hose this whole place down!!!!

The pics that follow are from the website of this gym...they really look like they are motivated, and really working hard! I love the last one of the weight room...Globo Gymers, does this look firmiliar? GET A LIFE! LOL

Chillaxin on Leave

Sun. Jan 25th-Fri Jan 30th
Team Training...Rest Days

Sat Jan 31st

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings 1.5 pood
30 GHD Sit-ups
25 Back extensions
20 Slam balls 20 pound ball
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

17:30...Thanks to Thomi for a great WOD that I was sore from for like 4 days!!!

Sun Feb 1st
Rest Day, Flew to NY

Mon Feb 2nd

Deads
1-315
1-335
1-355
1-355
1-360
1-365
1-370

Felt Good to finally go heavy on Deads again...Still losing a little lumbar curve with the heavier weight. I need to strengthen my mid line more in order to "lock" in and hold the weight...until this happens I'm afraid I won't be up in the 400 range...

Tues Feb 3rd

Back Squat
5-225
5-225
5-235
5-225
5-225

no bumpers plates so I chose to stay a little lighter so that I would have to drop the weight at Globo Gym Utica and get kicked out...

Wed. Feb 4th

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

around 35 mins...forgot my watch so kept time on the wall clock...I was just talking about strengthening mid-line...lol, well, I got my wish! Although this killed my mid-line more then anything, and it was also a killer leg workout too. I felt mortal on this one, as I have on most of them lately. I think the few weeks of only getting 2-3 WODs in has definitely hurt me. This was an OPT type WOD and it showed, since he killed it in 27:12...He is an animal!

Thurs. Feb 5th

Rest Day

Fri Feb 6th

Shoulder press
1-155
1-165
1-175 fail
1-165
1-165
Push press
3-165
3-175
3-180
2-190
3-185
Push Jerk
5-155
5-155
5-155
5-155
5-155

No Bumpers again, so again went a little lighter as to not have to drop the weight and cause a CAT A situation in Globo Gym! Felt a little burned out and weak though. Presses were definitely weaker then usual, Push Presses weren't too bad but my shoulders were fried. Push Jerk was very very light for me. I stuck with a working weight and still had trouble locking out in the right timing sequence...shoulders were donzo!